The good, bad and ugly of artificial sweeteners

This week’s curiosity column investigates the misconception that artificial sweeteners are healthier than regular sugar

By ESHA KANNAN — science@theaggie.org

Artificial sweeteners have been prevalent in the food industry for quite some time, with many individuals overlooking their presence in snacks and beverages. 

Also known as sugar substitutes, artificial sweeteners mimic the taste of sugar while containing little to no calories. They are generally believed to prevent health concerns such as increased weight and diabetes. 

Sugars and artificial sweeteners trigger the release of dopamine, the neurotransmitter associated with pleasure and enjoyment. Some artificial sweeteners are 700 times sweeter than sugar, increasing this surge. The more these sweeteners are consumed, the more the brain becomes conditioned to crave more of these sweeteners, initiating a positive feedback loop to seek out more artificial sweeteners to satisfy these cravings. 

Currently, the Food and Drug Administration (FDA) has approved six artificial sweeteners: aspartame, neotame, sucralose, saccharin, advantame and acesulfame potassium. These substances range from being 100 to 20,000 times sweeter than sugar. 

Sucralose, for instance, is a zero-calorie artificial sweetener that is 600 times sweeter than sugar. Like many sweeteners, consuming sucralose activates the hypothalamus of the brain, the region that plays a major role in homeostasis (self-regulation) by interacting with various endocrine (hormonal) systems in the body.

This increase in hypothalamic activity may disrupt the usual signaling between the gut and brain, since the brain registers the sweetness without the expected calories associated. In some people, this has been linked to stronger appetite and cravings, though whether it leads to weight gain and associated chronic health conditions over time is still unclear.

Dr. Debbie Fetter is an associate professor of teaching in the UC Davis Department of Nutrition. Fetter explains how the FDA conducts analysis of these artificial sweeteners.   

“The FDA regulates and approves these sweeteners and evaluates factors such as how much people typically consume, how the substance is processed by the body and potential health effects,” Fetter said. “Overall, FDA-authorized non-nutritive sweeteners are considered safe when consumed within established safety limits. However, this doesn't necessarily mean that consuming more of them provides additional health benefits.”

Despite these reviews, Fetter believes that moderation is key, especially due to the lack of substantial longitudinal evidence.

“Research is still ongoing regarding their potential long-term effects, particularly on the gut microbiome and metabolic health.”

Fetter advises individuals to not consider artificial sweeteners as an alternative to sugar. 

“My general recommendation is to use non-nutritive sweeteners in moderation, similar to how I recommend being mindful of added sugars,” Fetter said. 

Non-nutritive sweeteners are a non-sugar alternative to sugar-based sweeteners.

“Although non-nutritive sweeteners don't count toward added sugar intake, I encourage focusing on overall dietary patterns rather than relying on either added sugars or sugar substitutes,” Fetter said.

While artificial sweeteners may provide short-term benefits, the lack of longitudinal research shows that artificial sweeteners can be harmful but are not a definite cause of health issues. 

Written by: Esha Kannan— science@theaggie.org